8 Fun Workouts That Work for Arthritis

If you have arthritis, you may worry that exercise could further damage your joints. But in fact, the opposite is true. “All forms of exercise can be beneficial for people with arthritis,” says Sharon Kolasinski, MD, interim division director of rheumatology at Penn Medicine in Philadelphia. Regular exercise reduces joint pain and stiffness, and by building up the muscles around your joints, you can increase your flexibility and endurance. However, getting started on a workout routine can be daunting. The key to success is to start slow, especially if you haven’t been active for a while, and choose exercises that you like — the more fun they are, the more likely you’ll stick with them. Check with your doctor before beginning an exercise program to make sure it’s safe for your joints. Here are eight fun workouts that can benefit people with all types of arthritis.

Zumba

Zumba is an exercise workout that combines aerobic cardiac interval training with Latin dance moves. “It is joyful and invigorating,” Dr. Kolasinski says, though because it’s rather vigorous, it’s obviously not for everyone with arthritis. “It depends on which joints are affected and how good your balance is," she notes. If you’re interested in Zumba, talk to the instructor about adapting some of the more brisk dance moves to your limitations. You may need to start slow or choose a less exhaustive exercise dance style.

Water Aerobics

Any form of exercise in a pool is good for people with arthritis because the water provides a cushion and reduces the wear and tear on your joints. “The effects of gravity are minimized in the pool,” Kolasinski explains. A key element to a water workout when you have arthritis is the temperature. Warm water is soothing on the joints, Kolasinski says. Try swimming or taking an aerobics class in a heated pool.

Yoga

“I think yoga is a terrific exercise for people with arthritis, if appropriately modified to their limitations,” Kolasinski says. Yoga’s generally slow pace can be particularly helpful for people with arthritis who are concerned about injury, she says, but "approach it in a graded, well-paced manner.” Yoga also helps to relieve stress, which often goes hand-in-hand with pain, Kolasinski acknowledges. A study at Johns Hopkins University confirms that the poses and breathing techniques of yoga help to reduce the swelling and the tenderness in joints that come with arthritis.

Walking

It’s a simple exercise that can still be fun as well as effective. Walking briskly for 30 to 60 minutes a day has many benefits for people with arthritis. A walking workout helps keep your heart and your bones strong and can make it easier to shed any extra pounds that are putting more stress on your joints. “Make sure that you have good footwear and that the surface you’re walking on isn’t uneven — you don’t want to fall,” Kolasinski cautions.

Weight Training

Weight training is a very important part of a well-rounded exercise program for those with arthritis, Kolasinski says. It’s a good counterpoint to aerobic or water exercises because it’s geared toward strengthening particular areas of the body. “We lose muscle tone as we age, and weight training helps us to better maintain it,” she says. A study from Great Britain found that periodically increasing the amount of weight lifted can help improve endurance in people with rheumatoid arthritis. Work with a trainer to create a progressive plan.

Tai Chi

The ancient Chinese practice of tai chi has great soothing benefits for arthritis pain. “It is particularly helpful with lower extremity arthritis,” Kolasinski says. “Several studies support tai chi for enhancing balance and improving pain relief.” One study from Australia found that people with arthritis had less pain and more functionality after 12 weeks of tai chi classes, and the effects lasted beyond the end of the classes, though hopefully you will want to stick with this exercise.

Pilates

Like yoga and tai chi, Pilates is an exercise discipline with a mind-body component. “It was developed to rehabilitate injured dancers, so it makes sense that it is a good choice for patients with arthritis,” Kolasinski says. Pilates appreciates the variability of human beings and their strengths and weaknesses, she adds. However, she advises, if you choose Pilates workouts, be sure you have a good instructor who can modify the movements for your limitations.

Indoor Cycling

Riding a stationary bike is another great workout option for people with arthritis. Biking is an aerobic exercise that gets your heart rate pumping and burns calories. The advantage to a stationary bike is that you don’t have to worry about balance, which can be an issue for people with arthritis. If you bike indoors, be sure that your back is supported and that you don’t overdo it if you have arthritic knees. “Keep an eye on the time you spend on the bike and set the resistance level to one that is comfortable for you,” advises Kolasinski.

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